Double Kettlebell Front Rack Lunge
Holds two kettlebells in front rack position at shoulders
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Abdominals
How to do it
- Hold two kettlebells at shoulder height with palms facing inward.
- Step forward with one leg and lower your hips until both knees bend to 90 degrees.
- Keep your chest up and core tight throughout the descent.
- Push through the front heel to return to the starting standing position.
- Repeat for the desired reps before switching legs.
Common mistakes
- Letting the front knee cave inward during the lunge.
- Leaning the torso forward instead of staying upright.
- Allowing the kettlebells to drift away from the body.
- Letting the back knee slam into the floor.
Safety
Ensure the front knee tracks over the toes to avoid joint shear.
Do not hyperextend the lower back when holding heavy loads at the chest.
Tips
- Drive through the mid-foot of the front leg to stand up.
- Keep the kettlebells locked against your ribs to protect the lower back.
- Imagine sliding your back knee straight down into the floor.
Details
- Base movement
- Lunge
- Load position
- Front rack
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Forward
